Author: Nutrition and Personal Training

Certified Personal Trainer, Nutritionist, MBA, and Firm Administrator of a Law Firm.

1st Phorm Project-1 Review

1st Phorm Project-1 Review: The Greatest Pre Workout Ever!

I’m not one that likes to use the term Greatest Ever. I can argue that Muhammad Ali was one of the greatest ever, but was he the best? Rocky Marciano went undefeated in his career and Mike Tyson was unbeatable his first 5 years. Although I don’t use the term, I am going to say that 1st Phorm Project-1 is the greatest Pre Workout ever…

 

1st Phorm Project-1 Review:

What do you want when you take a pre workout? If you ask me you want the following:

  • ENERGY
  • STRENGTH
  • PUMP

Let’s see what makes 1st Phorm Project-1 so great.

1st Phorm Project-1 Review

Energy:

1st Phorm has ramped this formula up with two great products to increase energy and focus.

Caffeine: The most common “drug” in today’s culture, caffeine increases awareness, fat burning, appetite suppression, and energy.

Theacrine: This is the first “game changer” in this formula. Theacrine increases focus and energy. It will give you focus that you’ve never had before! The studies are positive with no ill-effects.

Strength:

Creatine Monohydrate: The most studied supplement in sports history. Creatine Monohydrate provides water to the muscle and increases muscle strength and recovery.

BCAA’s: 6 grams of BCAA’s are in each serving. Luceine, Isoleceine, and Valine at a 2:1:1 ratio (studies suggest this as the best ratio of BCAA’s. These BCAA’s will keep you going in the gym).

Betaine Anhydrous: Betaine is an amino acid that helps keep muscles hydrated and helps with strength in the gym.

Beta Alanine: Increases carnosine in the muscle cell. Explosive strength results!

Pump:

L-Citrulline Malate: Another Game Changer, Citrulline give s you ridiculous pumps and less muscle fatigue.

Agmatine Sulfate: One of the best supplements for pumps, Agmatine Sulfate stimulates more blood flow to the muscles.

Summary:

When you combine these products, which are dosed according to science results, you get a product that will help with strength, pump, energy, and recovery. No supplement that I know is dosed correctly with so many great products in one. Also the price is phenomenal. Order Project-1 with free shipping for only $46.99

 

 

Thank you for reading my review of 1st Phorm Project-1! Share with your friends!

 

Dustin Holston

Personal Trainer/Sports Nutritionist

Check out Level-1 by 1st Phorm

The Staircase of Obesity- Why We Are Fat

Obesity

Obesity among Americans has skyrocketed over the past few decades. Recent studies show that over 2/3 of adults in the United States are either obese or overweight. This wasn’t always an issue in the United States. Between 1962 and 2014, the among of overweight Americans stayed constant. A new trend emerged. While 40% of men and 25% of women were considered overweight, the percentage of obese American’s skyrocketed. Obesity in men exponentially grew from approximately 10% in 1962 to around 35% in 2014. Similarly, women ranged from mid-teens in 1962 to over 40% in 2014.¹

Why do we have vast growth of obesity in the United States over the last 40+ years?  This is the staircase of obesity, Why are we fat.

Genetics

More often than not you have heard someone say, “I can’t lose weight, it’s in my genes!” An article by Harvard University proves that there is some merit to this claim. Over 400 genes have been identified that cause fat accumulation. There are also some Americans who have “thrifty genes”. Scientist believe these these genes allowed some early man to store fat easier and made them superior to others. Early men could survive longer without food, however, these genes are still present in some of us today, causing an undesired trait.²

Genetics definitely play a factor in the development of fat accumulation, however, it is just a stair in our staircase of obesity. The issue with genetics is that although there is some proof that genetics play a role in obesity, the exponential incline in overweight and obese American’s can’t blame genetics for this growth. Genetics can make weight harder to lose, however with proper nutrition and exercise, you can lose weight (Note, if you try dieting and exercising and can’t lose weight, you should talk to a doctor).

Outside Forces

If what’s inside our DNA doesn’t explain the rise in obesity and overweight Americans, it must come from an external factor. These external factors can be food, chemicals, lack of free time, stress, and other factors.

Food Portions

Between 1971 and 2000 the American women increased their calories by 335 (on average) and men increased by 168 calories each day. If we average these numbers and apply them over a year, that is nearly 92,000 additional calories. Studies show that 3500 extra calories more than our body’s need cause 1 pound of fat accumulation. That’s over 26 pounds of fat that our bodies take on due to this increased consumption.

What is causing this increased consumption? Portion sizes are expanding, Americans are eating out more than ever, and we have an addiction to sodas. An example of portion sizes from the Harvard study showed that the single portion calories of french fries from McDonald’s have increased by 3 times over the years from when they first introduced to their menu. Americans are also choosing to dine out much more than ever. Nearly 50% of our food budget accounts for out of house dining vs just 27% in 1970. Food portions at restaurants are far greater than at home portions, contributing to more calories.

A study using data from the USDA and Beverage Digest showed production of 12-ounce servings of soda per American went from 100 12 ounce cans of soft drinks in 1957 to over 600 12 ounce cans annually in 2000. That is 5 more cans per person over 40 years. ³ These sugary drinks can cause weight gain, diabetes, and other chronic health conditions.

Another study from USDA showed that Americans aged 2 and over only drink 3.9 cups of “plain” water a day. That is 31 ounces of water per day. ⁴ Water is known to increase metabolism, decrease appetite, and increase overall health. Most studies say that 8 glasses of water each day, a total of 64 ounces.

Exercise

Americans don’t exercise nearly enough, however, studies show that nutrition is a bigger component of weight gain than lack of exercise. Only 25% of Americans get the recommended hour of moderate exercise per day. There are various reasons why we don’t exercise like we should. Television has changed our lives over the last few decades and more and more time has been dedicated to watching television, however, there is a new technology that is taking our attention away from exercise; the internet. A Zenith study showed that we spend nearly 5.5 hours a day on either television or internet.⁵

Budget cuts to gym and extracurricular activities have made it hard for our children to exercise. With exercise not being promoted at a young age, it is hard for children as they become adults to become and stay active. Childhood obesity has increased to 1 in 6 children.

Stress is another factor that is rising obesity levels in America. Employees have been working been working long hours and also haven’t been using vacation time for downtime. Studies show that those who sleep less than 8 hours suffer from obesity more than those who get 8 hours of sleep. Whether it is work-related stress or lack of sleep, both contribute to obesity.

Other Outside Forces

Smoking during pregnancy, gestational diabetes, and babies breastfed for greater than 3 months all increase likelihood of obesity later in life. Our culture is also programming our youth to be lazy and to consume more food than needed because of technology and advertisements. When obesity is forced upon our children at a young age, it makes it even more difficult to living a long and healthy life.

Summary

With over 70% of American either overweight or obese, this epidemic is causing increased costs in healthcare, decreased productivity, and shorter lifespans. It is essential that we as individuals do our part to lower this trend because the government hasn’t been able to curb the explosive growth of obesity in our population.

 

Sources:

¹https://www.niddk.nih.gov/health-information/health-statistics/overweight-obesity

²https://www.health.harvard.edu/staying-healthy/why-people-become-overweight

³https://www.precisionnutrition.com/all-about-diet-sodas

⁴https://www.ars.usda.gov/ARSUserFiles/80400530/pdf/DBrief/7_water_intakes_0508.pdf

⁵http://www.businessinsider.com/tv-vs-internet-media-consumption-average-chart-2017-6

1st Phorm Post Workout Stack (Phormula-1 & Ignition) Review

1st Phorm Post Workout Stack (Phormula-1 & Ignition) Review

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Phormula-1 is the premier post workout protein

Post workout, your body just doesn’t need any old protein, it needs a high quality whey isolate & simple carbs to create muscle growth and recovery.

Once you have a strenuous workout, trauma happens inside the muscle cells. This trauma is small tears that cause muscle growth and swelling. During a period approximately one hour post workout, your muscles are craving amino acids and glycogen to start the repair and building process.

Protein:

The problem with regular protein is that most sources don’t digest fast enough, or easy enough, to make a tremendous impact on muscle growth. Also inferior proteins may not include a high biological value (think the effectiveness your body uses the protein) or quality (may be high temperature processed) that your body needs to get proper nutrition. Sure there are plenty of “Chevy” proteins out there, but post workout your body needs a “Ferrari”. Phormula-1 uses the highest quality hydrolyzed and predigested whey protein fractions with Low-Temperature Processed Cross-Flow Micro-Filtrated Whey Protein Isolate for maximum assimilation speed and amino acid retention. Basically with Phormula-1, you will will be running with the best quality protein your body can have. Your body needs a quality whey protein isolate that digests fast and has the proper amino acids to start the repair and growth process.

Carbohydrates:

Another factor that most are unaware of, carbohydrates are critical for muscle gain also. These simple carbohydrates are used for two things: 1. To spike blood sugar so that insulin moves the protein and carbohydrates to the muscle. 2. To replenish glycogen stores (energy) inside the muscle.

The problem with sugar and other carbohydrates is that it has to go through the liver, get turned to glucose, then go to the muscles. Like regular protein, this process takes too long. This is why you need a pure form of dexanhydrous glucose which bypasses the liver and goes straight to your system.

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Seriously, you need this. Okay?

Solution?

The absolutely best thing you can do is purchase the post workout stack, and consume this tasty shake within 1 hour of working out. The Post Workout Stack includes Phormula-1 (a high quality, low temperature processed Whey Isolate) with ignition, a carbohydrate source that is 6 times easier to digest than sugar! Oh, did I mention that it tastes amazing?

You can purchase the post workout stack with free shipping here:

https://1stphorm.com/a/products/stacks/post-workout-stack?a_aid=NutritionTrain

 

 

 

Want a free workout or meal plan? Go to www.cardioandweights.com 

1st Phorm Ignition Review

1st Phorm Ignition Review

1st Phorm Ignition Review: Why this is the best post workout carbohydrate, and what you are missing to gain muscle.

Post Workout starts immediately after you leave the gym where your body desperately needs fast digesting proteins (preferably whey protein isolates) and carbohydrates to repair and grow new muscle. During workout, micro tears happen in the muscles. With proper nutrition, these tears will repair and help your muscles grow bigger. One of the keys to the process of “post workout recovery” is to have simple carbohydrates to signal insulin to send glycogen and amino acids from protein to the muscle.

What Is The Easiest Way To Repair And Build Muscle?

Unlike other simple or fast absorbing carbohydrate sources such as sucrose, fructose, and even waxy maize starch that offer little to no insulin response, Ignition actually delivers pure dexanhydrous glucose to the cell which offers an insulin spike up to 6X greater than these other sugars. This will signal insulin to send glycogen from ignition + amino acids (from protein) to the muscles to start the process of growth and repair. It is vital that you do this immediately post workout during the “anabolic hour” where are bodies are desperately craving glycogen and protein.

Great for Men or Women!

What’s In Ignition?

Ignition is dexanhydrous glucose, a purer form of glucose that helps deliver insulin immediately versus other varieties of carbohydrates that have to bypass the liver first. You can take the best and purest protein in the world, but if you don’t signal insulin, the protein won’t hit the muscle as fast and without great efficiency. Ignition combined with a quality protein whey isolate like Phormula-1 will give your muscles what it needs to grow. Ignition also features a variety of vitamins and minerals that you use (or sweat out) during your workout.

What About The Carbs?

One of the biggest questions I get from folks is “But it is full of carbs”. Yes, a lot of dieters try to stay away from carbohydrates, however one of the biggest mistakes is to not include carbohydrates around your workouts. In a post workout environment, these carbs are use almost exclusively for muscle repair and growth, and not weight gain. If you are going to ingest a large amount of carbs, it is smarter to do this around your workout.

Summary

Ignition is the best and purest form of post workout carbohydrate nutrition out there. It will supercharge your results versus whey protein isolate alone. I suggest the Post Workout Stack from 1st Phorm to deliver the highest quality Whey Protein Isolate and Ignition. Mix the two together for a shake that is delicious, mixes easily with water, and will change your life!

 

Free Shipping Links!

Order Ignition by itself: https://1stphorm.com/products/post-workout/ignition/ignition?a_aid=nutritiontrain
Order the Post Workout Stack (Phormula-1 + Ignition) and save $$$: https://1stphorm.com/post-workout-stack/?a_aid=nutritiontrain

Questions or Comments? Email me @ nutritiontrain@yahoo.com

 

Thank you for reading my Ignition Review!

Dustin Holston

Modified Push/Pull Workout

Modified Push/Pull Workout

by Dustin Holston

If you are looking to increase strength, muscle size, and get a great all around workout, check out this Modified Push/Pull Workout.

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Fundamentals

A push/pull workout separates muscle groups quite different than most workouts. It isolates muscle groups that must “push” to be used vs. muscle groups that needs to be “pulled”.

Examples:

Chest- Push (you push the bar when you do bench press)

Back- Pull (you pull yourself up doing pullups, you pull the bar when doing deadlifts)

Quads- (Squats you push up, leg press you push)

Hamstrings- (Pull when you do stiff legged deadlifts)

Dustin’s Modified Push/Pull Workout

Day 1: Heavy Push

Day 2: Heavy Pull

Day 3: Shoulders and Abs

Day 4: Pump Push

Day 5: Pump Pull

Day 1: Heavy Push (weights are examples)

Bench Press: Bar x 15, 135 x 15, 185 x 3, 225 x 3 x 6

Inclined DB Press: 80 x 8 x 3

Pec Deck Flies: 130 x 8 x 3

Weighed Dips: 45 x 6 x 3

Squats: Warmup, 135 x 10, 225 x 5, 275 x 3 x 6

Walking Lunges: 3 sets

Leg Extensions: 3 sets of 10

Day 2: Heavy Pull (weights are examples)

Wide Grip Pull-downs: 170 x 6 x 5

Close Grip Pull-downs (revere grip): 170 x 6 x 3

Seated Leg Curls: 3 sets of 10

Stiffed Legged Deadlifts:  315 x 3 x 5

Seated Cable Rows: 3 sets of 10

Seated Calf Raises: 3 sets of 15

Inclined Biceps Curls: 5 sets of 8

 

Day 3: Shoulders and Abs

Lateral Raises: 5 sets of 10

Frontal Raises: 3 sets of 10

Shoulder Press: 5 sets of 10

Rear Delt Flies: 3 sets of 10

Hanging Leg Raises: 3 sets of 15

Standing Rope Crunches: 3 sets of 15

Day 4: Pump Push

Bench Press: 5 sets of 15 reps

Close Grip Bench: 3 sets of 15

Inclined DB Press: 3 sets of 12

Leg Press: 5 sets of 20

Leg Extensions: 5 sets of 20

Standing Calf Raises: 3 sets of 15

Dips: 3 sets of 15

Day 5: Pump Pull

Pull ups: 5 sets of 10

Yates Rows*: 3 sets of 15

Light Stiff Legged Deadlifts: 3 sets of 15

Leg Curls: 3 sets of 15

Seated Cable Rows: 3 sets of 12

21’s- 3 sets

Hammer Curls: 3 sets of 12


 

Post Workout

It is vital after a grueling workout to have a post workout shake with simple sugars and easily digestible protein. I prefer the Post Workout Stack from 1st Phorm. Check it out here: https://1stphorm.com/a/products/stacks/post-workout-stack?a_aid=NutritionTrain

Summary

The idea is to increase weight on heavy bench press, heavy squats, and heavy deadlifts every week or 2. It will becoming increasingly difficult to do. Cardio should be done as often as possible, but only after your workout and for 15-20 minutes maximum. I like to vary my speeds with a little HIIT. I actually use this workout when I’m bulking and cutting.

*I am not a medical professional, please speak to a doctor before starting any diet or workout program.

 

Questions or Comments?

 

Let me know!

 

Dustin Holston

Royal XXI King System 1st Phorm Review

Royal XXI King System 1st Phorm Review

1st Phorm Royal 21 King System Review: Burn Fat 24 hours a day with 3 supplements that:

  • Burn Fat
  • Increase Metabolism
  • Decrease Appetite
  • Helps You Sleep

royal xxi King System

Order Today with Free Shipping!

Free Shipping Link Above

kingsystem

Intro:

1st Phorm’s Royal 21 King System is the next evolution of fat loss.  Royal 21 King and Queen Systems go to the next level and are a true 24 hour fat burning matrix.

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What’s in it?

1st Phorm Royal 21 King System includes:

  • Royal XXI  King
  • Core-21
  • Thyro-21

1st Phorm Royal 21 King System Review:

1st Phorm Royal 21 King:

  • More Energy
  • Increased Metabolism
  • Increased Fat Burning
  • Thermogenics
  • Boosted BMR
  • Increases Oxidation of Lipids in the Body
  • Decreases Stored Body Fat

Core-21:

  • Helps You Sleep
  • Decreases Cortisol (The Fat Causing Hormone)
  • Increases Digestion During Nighttime
  • Limits Appetite-Stimulating Hormone Ghrelin

Thyro-21

  • Increases Natural Energy Without Stimulants
  • Optimizes Thyroid
  • Natural Thermogenic
  • Raises Metabolic Rate
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Tom lost almost 100 pounds in 2017 using the Royal XXI King System

 

Summary:

1st Phorm Royal 21 King System is the new “King” of fat burners by providing 24 hours of fat burning by targeting all areas of fat burning. Stimulants when you need them, and non-stimulants and sleep aids when you need them. Optimizing hormonal levels naturally throughout the body and helping you shred that weight fast. There is no miracle diet pill but with proper diet and exercise, Royal XXI King System can having you looking better than ever!

 

Order today with free shipping: https://1stphorm.com/a/products/royal-21-king-system?a_aid=nutritiontrain

Royal 21 Queen System 1st Phorm Review

1ST PHORM ROYAL 21 QUEEN SYSTEM REVIEW

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1st Phorm Royal 21 Queen System Review. The Best Fat burner for women:

  • Controls Appetite
  • Shreds Fat
  • Burns Fat 24 Hours a Day
  • Eliminates Cravings
  • Helps You Sleep Better

royalxxi-women-system

Click Add To Cart For Free Shipping!

1st Phorm Royal 21 Queen System Review

reviews

Order Today with Free Shipping!

Free Shipping Link Above

Intro:

1st Phorm’s Royal 21 QUEEN System is the next evolution of fat loss. Royal 21 King and Queen Systems go to the next level of fat burning. It is a true 24 hour fat burning matrix.

What’s in it?

1st Phorm Royal XXI QUEEN System includes:

  • Royal 21 QUEEN
  • Core-21
  • Thyro-21

 

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Kara lost 40 pounds over 3 months with help from the Royal 21 Queen System

Royal XXI QUEEN:

  • More Energy
  • Increased Metabolism
  • Increased Fat Burning
  • Thermogenics
  • Boosted BMR
  • Increases Oxidation of Lipids in the Body
  • Decreases Stored Body Fat
  • An Overall Great Feeling

Core-21:

  • Helps You Sleep
  • Decreases Cortisol (The Fat Causing Hormone)
  • Increases Digestion During Nighttime
  • Limits Appetite-Stimulating Hormone Ghrelin

Thyro-21

  • Increases Natural Energy Without Stimulants
  • Optimizes Thyroid
  • Natural Thermogenic
  • Raises Metabolic Rate

 

Summary:

Royal XXI Queen System is the new “Queen” of fat burners by providing 24 hours of fat burning by targeting all areas of fat burning. Stimulants when you need them, and non-stimulants and sleep aids when you need them. Optimizing hormonal levels naturally throughout the body and helping you shred that weight fast. There is no miracle diet pill but with proper diet and exercise, Royal XXI Queen System can having you looking better than ever! I anticipate that with proper dieting and exercise you could lose upwards of 20 pounds in a month on this stack!

 

 

Order today with free shipping: https://1stphorm.com/a/products/royal-21-queen-system?a_aid=nutritiontrain

Royal 21 Queen System

Thank you for reading!

 

Dustin Holston

Personal Trainer/Sports Nutritionist